5/5/16 Comp

Competition Class:

Barbell:
Clean and Jerk Complex

8 sets to work to a max

Power Clean
Hang clean (squat)
Front squat
Split jerk
Metcon:

3rounds
10 strict hspu
7 power Cleans (225/145)
20 cal row

Rest 4 min

3 rounds
50 ft hs walk
12 kb snatches (62/44)
100 ft sled push

Core:
3 min hollow/arch hold
Switch every :30